Qani ku ah fiitamiinada A iyo E, folic acid, calcium iyo iron, broccoli waa mid ka mid ah khudaarta ugu nafaqada badan. Waxay ka kooban tahay fiitamiin C ka sarreeya liinta, iyo hal koob oo ubaxa brokoli ah ayaa bixiya qadar maalinle ah oo kalsiyum ah. Maanta waxaan eegi doonaa suxuunta leh brokoli, kuwaas oo si fudud aan macquul ahayn in la dhaafo.
12 st. pistachios ceeriin
1 st. digir cagaaran
12 st. digir cagaaran
Salt
12 st. dhir la jarjarey (dhir, basil, dill, basasha)
13 art. saliid saytuun
2 qaado oo khal khamri ah
2 tsp iniin khardal ah
Basbaaska madow ee dhulka
1 weyn ama 2 brokoli yar yar, jarjar ubaxyada
1 st. quinoa la kariyey
Brokoli iyo baradho saafi ah
700 g diiray, baradho la jarjarey
300 garaam oo broccoli ah
40 g subagga heerkulka qolka
1 qaado oo shaah liin ah oo la shiiday
1 xabo oo toon ah
1 qaado oo caano diirran
Basal cagaaran oo khafiif ah oo la jarjaray
Brokoli pesto
400 g oo ah spaghetti
1 kg broccoli, jarjar ubaxyada
55 g oo nuts la dubay
12 xabo oo toon ah, oo si khafiif loo jarjaray
185 ml saliid saytuun ah
60 g oo jiis ah (Parmesan, ikhtiyaari)
Cheese Cheese oo leh brokoli
1 saldhig pie barafaysan
12 st. farmaajo kareem
12 Qod. labeen dhanaan
2 bedal ukun
12 st. jiiska parmesan ka daadi
250 g broccoli la jarjarey
14-16 yaanyada cherry, kala badh
Sida aad arki karto, broccoli waa qayb aad u fiican nooc kasta oo cunto ah, ha ahaato saladh, pie, casserole ama baasto. Marnaba waa inaad dayacdo alaabtan, taas oo ah kaydka fitamiinada iyo macdanta jidhka!